Jun 15, 2018

Saturday June 16th


A-  10 rounds                                
Depth drops - 3 boxes 20 + 24 + 30 ascending height 

B- 2 rounds                                                           
10 DB HP clean 50/35                     
10 DB thrusters                                
10 Burpees                                       
No rest                                               
2 rounds                                     
10 DB HP clean 40/25                     
10 DB thrusters                                
10 Burpees                  

Jun 14, 2018

Friday June 15th


A- Clean complex- Every 60sec for 5 sets- build off last week                                                                             
1 Hang clean + 1 clean + 1 Front squat

B- For time                                                
@ 50% of todays max                                                                                                                
10 power cleans                          
10 front squats                                         
10 push jerks

C- 2 rounds for time                                           
24 Deadlifts 225/155                
24 Box Jumps 24/20                   
24 WBS 20/14 10'/9'                     
24 Power cleans 135/95        
24 BJ's                                                   
24 WBS     

Jun 13, 2018

Thursday June 14th


A- 10min HS - work on HSW/ holds or build an obstacle and have fun

B- 5 rounds NFT                                   
rMU complex                                                  
1 strict ring pull up + 1 rMU + 1 dip                                                       
If you are not able to do MU's 1 sRPU + 2 kRPU

C- AMRAP 15min                                  
50 DB snatch 50/35                       
40 Burpees                                     
30 TTB                                                  
20 KHSPU                                        
400m run

Endurance WOD 

Forefoot WU
Using Vdot pacing from Aug 3rd


@ Rep pace:
2 X 200m
1 X 400m 

@ Interval pace:
4 X 200m
2 X 400m

@ Threshold pace:
2 X 200m
1 X 400m

Equal recoveries between each

Jun 12, 2018

Wednesday June 13th


A- Back Squat                                                                                                                                                   
6 @ 82.5%                                               
4 @ 85%                                                          
2 @ 87.5%                                                     
2 @ 90%                                                
2 @ 92.5%          

B- E2MOM for 8min                           
8 RDL per leg  

C- Time cap 18min                                                      
1000m row                                          
100 DU’s                     
1mile run   
At 18min mark complete                             
3 rounds                                                    
10 pistols- 5per leg                       
10 TTB                                                   
10 KBS 2/1.5 

Jun 11, 2018

Tuesday June 12th


A- Snatch                                                             
Every 60sec for 7 sets                          
1 Snatch grip DL- pause at knee + 1 Hang squat snatch- pause at knee + 1 Squat snatch                                    
Build to a moderate but not heavy weight- build from last week

B- 21-15-9                                                
OHS 95/65                                        
Pull ups                                                    
rest 4min                                            
15-9-6                                                          
OHS 135/95                                     
C2B

Jun 10, 2018

Monday June 11th


THIS FRIDAY JUNE 15th
 IS 
FRIDAY NIGHT LIGHTS


A- Push jerk   6 x 4 @ 80%

B- 6min EMOM                                        
1- 5/4 Strict C2B                                   
2- 15 Banded face pulls

C- 10-9-8-7-6-5-4-3-2-1                 
Push press 115/75                     
Thrusters